Written By Nate Sagez
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Warm Up: 2x

  • 10/7 Cal Bike 

  • 5 DB Bent Row  

  • 10 Front Rack/ Goblet Lunges

  • 15 Sit Up/ Tuck Up 

  • 50yd Med Ball Hug Carry

Every 2:30 for 5 sets
10 Pull Up/ Band/ Jump or Ring Row 
15 Kb Swing
200m


3 Sets Building:
10-12
Low Row
Lat Delt Raise
Hammer Curls 


Recovery: 
1:00 Quad Smash with roller 
20 Slow Mountain Climbers
10 Glute Bridge
5/5 Single Leg Glute Bridge


At Home Workout Challenge:
Every 2 Minutes for 10 minutes or 5 Rounds of:
:30 Wall-Sit
20 Jumping Jacks
10 Air Squat
5 Burpee


Core Cashout:

Nate Sagez
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